British · Dinner
Fish and Chips
Around 42% fewer calories and significantly lower fat, cod in a seasoned panko crust air-fried rather than battered and deep-fried and chips oven-baked with minimal oil, with the authentic crisp golden coating, flaky white fish, and proper chip texture of the classic British dish.
$$
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
520Calories
38gProtein
16gFat
52gCarbs
3gSugar
6gFiber
680mgSodium
68mgChol
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Instructions
1
Prep
Cut 600g Maris Piper potatoes into thick chips. Pat 2 cod fillets dry with paper towel. Mix 80g panko, 1 tsp smoked paprika, 1 tsp garlic powder, salt, and pepper in a shallow bowl. Lightly beat 2 egg whites. Measure out mushy pea ingredients.
2
Bake 1
Preheat oven to 220°C. Toss chips in 2 tsp oil and salt, spread in a single layer on a baking tray. Bake 35–40 minutes, turning once halfway, until golden and crisp.
3
Air fry
While chips bake, dust cod lightly in 2 tbsp flour, dip in egg white, then press firmly into seasoned panko until evenly coated. Air fry at 200°C for 14–16 minutes, flipping carefully at 8 minutes, until crust is deep golden and fish flakes easily.
4
Simmer
Simmer 200g frozen peas for 3–4 minutes until tender. Drain well, then roughly crush with 1 tsp butter, 2 tsp mint sauce, salt, and pepper until chunky.
5
Plate
Arrange panko cod, crispy chips, and mushy peas on 2 plates. Serve each with a lemon wedge and malt vinegar alongside.
Recipes use AI and Edamam. Always check for allergens before cooking. Spotted something wrong—email us at hello@grubplanit.com.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 2 thick cod fillets
- 80g (2.8 oz) panko breadcrumbs
- 2 tbsp plain flour
- 2 egg whites
- 1 tsp smoked paprika
- 1 tsp garlic powder
- salt
- pepper
- 600g (21.2 oz) Maris Piper potatoes
- 2 tsp vegetable oil
- 200g (7.1 oz) frozen peas
- 1 tsp butter
- 2 tsp mint sauce
- 2 lemon wedges
- malt vinegar